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karsel
02-27-2006, 12:33 AM
Gday all,

Age: 18
Location: Hobart, Tasmania, Australia
Weight: 78Kg 171.5 pounds (24th June, 2006) / 73Kg 160.5 pounds (February, 2006)
Height: 170cm/5f 7inches

Bench: 102.5Kg 122.5 pounds (July 24th, 2006) 92.5 / 192.5 pounds (April 3rd, 2006)
Squat: 115Kg parallel* 253 pounds (24th April, 2006) 97.5Kg / 214.5 pounds (september 2005)
Dead-Lift: 135Kg / 297 pounds (september 2005)

My names Benn Castle and i started lifting about a year ago. I had a journal a while ago but didn't keep it up to date, but have gotten more serious about my lifting so i've started a new one. Last year i was doing a body-building based routine, but have moved onto a power-lifting based routine because i want to build mass and strength at the same time.

My aim is to keep growing until i reach my desired size and desired lifts.

Routine:

Tuesday = Squat/Legs
Squat - 5x5, add 2.5Kg each week
Front Squat/Lunges - 4x8
Seated Quad Extensions - 4x8
Standing Calf Raises - 4x8
Standing Leg Curls - 4x8

Wednesday = Bench/Chest, tri's, shoulders
Bench - 5x5, add 2.5Kg each week
Wide Grip Bench - 4x8
DB Bench - 4x8
Tricep Extensions/Skull Crushers - 4x8
Front Raies - 4x8
Side Lateral Raises - 4x8
Bent Over DB Raises - 4x8

Friday = Dead-Lift/Back
Dead-Lifts - 5x5, add 2.5Kg per week
Good Mornings - 4x8
Wide Grip Chins - 2x Max
Seated Rows/One Arm DM Rows - 4x8
Shrugs - 4x12


Diet

7:00 Break-Fast:
100g High Protein Muesli
4 Egg Whites
Banana

10:10 First Break:
Can of Baked Beans
4 Pieces of Grain Bread

WORKOUT 12-1

1:00 Post-Workout:
WPI 60g or w/ water. I chose this over milk because i am not 100% sure on the effect of milk on protein powder digestion, so i be safe and have water .

2:35 After-Noon Tea:
Rice and Chicken/ Peanuts

4:45 Afternoon-Tea Again:
150g Tuna
4 Pieces of Bread

7:00 Dinner:
What-ever the old lady serves up

9:30 Before Bed:
1 Litre Milk
100g Cheese

I am currently trying to put on weight (i have a REALLY fast metaoblism) and i have more than enough carbs, protein and fat throughout the day, and ive added up all my totals.

I want to be a machine. Also i know my squat is lacking pathetically so i've been killing my legs.

This is my second week on this routine, because i only got back to school 2 weeks ago. So lookngi forward to getting back into it and putting on some more size!

Clifford Gillmore
02-27-2006, 04:13 AM
I'm the only one who makes thunder down here bud :)


Welcome to WBB j-nals, have fun!

karsel
02-28-2006, 02:38 PM
Thanks mate =P

Tuesday:

Squat - 5x5 60Kg
Front Squat - 4x8 45Kg
Quad Extensions - 4x8 ?? (machine)
Standing Calve Raises - 4x8 ?? (machine)
Standing Leg Curls - 4x8 ?? (machine)

I need to start incorporating some other leg exercises, might try lunges next week, in place of quad extensions or maybe eve after them to get that extra burn.

Because usually when i work my legs i wake up the next day and they hurt, today their not even tight, weak workout i spose.

karsel
03-02-2006, 02:42 AM
Had Wednesday off so did my bench routine today.

Thursday (Usually Wednesday):

Bench - 5x5 - 65, 65, 65, 65, 70
Wide Grip Bench - 4x8 - 45kg
Skull Crushers - 4x8
Dips 2 x MAX
Tricep Extensions - 4x8
Front Row - 3x8
Side Lat raises - 3x8

Ran out of time today, cause i partially run my shool gym with helping other people, giving advice making, sure people dont kill themselves etc. i get alot of interuptions.When im runnign short on tiems i rush things and get out of sync.

Will add dips to routine after bench exercises and before isolation. Will include military or DB press before shoulders too. Really blasted my triceps today, got an awesome pump, LOVE that feeling.

Fenrir
03-02-2006, 07:02 AM
Welcome, good to see more aussies!

karsel
03-11-2006, 09:10 PM
Oops! Been slack on here again!

Just forget i have a journal here to maintain.

Anyway.

Squats - 5 x5 = 70Kg
Dead - 5x5 = 92.5
Bench - 5x5 = 67.5

There my main strength lifts.
Still haven;t tested max's yet, wanna makle sure im into the swing of thigns first.

Built
03-11-2006, 10:30 PM
Meh - who cares what your one-rep max is. Just keep adding iron to the bar, and keep eating.

I'm just scanning your diet, and it doesn't look like there's a whole lot of fat in there.

Do you know what your macros are? And are you gaining?

karsel
03-19-2006, 03:47 AM
Missed out on deads this week, but added 2.5Kg to the Squats un-assisted.

With the bench i added 5Kg for my 5x5! Did all reps without any assist, i was really stoked with that, and my form was perfect and controlled. I tried some DB flyes after my dips but stopped after 8 reps because my right shoulder was really hurting (i had bad tendanitis in it 8 months ago)

Looking forward to every week in the gym to push my limits!

Built, what are macros? And i am gaining....i think. I need to buy some scales so i can measure myself at home int he morning. Cause i only use the ones at school.
But i think you are right about the fat. Will look into some more fatty foods to add into diet, natty PB? red meats? But i'm pretty sure im putting on weight now.

btw built, i've looked at your profile in the past and you look REALLY good for someone my mums age! I showed her your pics and she looks up to you now.
Thanks for the comments!

karsel
03-23-2006, 01:29 AM
Did bench on tuesday, squat wednesday then deads today and bench again tomorrow. The bench on tuesday wasnt as good as i liked, i went to 75Kg, but did horrible for first two sets so dropped in down to 72.5 again. Just a bad day i suppose.
With the squats i added 2.5Kg and got that fine. I've altered my routine so im doing 4 sets of 8-12 wit my compounds now instead of my 5x5. This is cause ive got a "Schools Physique Comp" in a couple months. I found out about this today, its not a body-building comp but as the name states physique, and my teacher is telling me to go in it so i might for the experience. Even though i consider myself a long way from comp's, he thinks i'll go alright, so ill do it for a bit of fun.
Putting on size. Theres this south african guy whos jus started at my school his only about 5'5 and says his only been lifting for a year, but he is bloody huge for only a year, ima bit suspicious cause i dont call many people my age huge, but his jus got size everywhere and his ripped as anything about 6% bf i rekon, his muscles look all swollen and bloated too. Havent heard of anyone putting on that kind of msucle ina year. Maybe im just jealous, lol.

kate
03-23-2006, 05:17 AM
hey i'm aussie as well! cool bananas!

karsel
04-03-2006, 02:08 AM
Im not going to fill in my daily routine anymore, cant be bothered, but i will put in gains as they come along. Been nailing my back lately with wide grip chins and one arm DB rows, need to praactice on form for bent over BB rows.

Benched 92.5Kg today! Was going to try 95Kg but thoguht id wait till i ahd a coupel mates around and the atmosphere was going because i only had some scrawny guy spotting.

Progress coming along well. Schools draining my brain, been going to bed around 8-9 lately getting up 6:30 so im getting 8-10 hours most nights.
Squats tomorrow, punishment time ><, ive grown to love them.

Clifford Gillmore
04-03-2006, 04:25 AM
Excellent benching man! I really suggest keeping the journal active, fill it with as many numbers as you can - so when get through a few pages you can SEE your gains, its something you need.

karsel
04-09-2006, 01:47 AM
Thanks man, i've printed out some things to record my work-out on, so mgiht try it. Always find it hard writing inbetween sets cause my hands are shaking somethign shocking!

I dont know wether tis psychological but in ym eyes i seem to be putting on alot of size over the short period i've been back at school again. My lats are making great progress, which ive always had problems with.
Just looknig forward to every part fo the day i go to the gym!


There are no other people at my school (1600 people) who take body-building seriously. While everyone sits around eating there packets off chips, chocolates, maybe a sandwhich here and there. Im in the corner cooking up my baked beans and toasts/potatoes and mixing my protein shakes (that every1 mistakes for tomate juice). I love it, makes me feel like a indivdual.

I do the "gym supervisor" stuff in my school gym to make sure people aren't being too dangerous. Anyway my VET Course teacher wanted me to make up a flyer with what i can help out with, so epople know who to get advice from. So i put on stuff like "Body-Building/Strength Routines, Nutrition, Exercise Help etc,", i also had suppliments. And he asked me to take it off because he wanst people to not think thats whats going to get them big, and that the school or i can be liable if something goes wrong, i explained i only ment the basics like protein powder, creatine etc.. Is this common that a gym teacher is actually against the use of these products? Because from what i read and know these basic supplements can add leaps and bounds to progress and isnt that what teachers should be encouraging?

Another thing, in the gym up no the wall theres a basic routine for people for "muscle hypertrophy". It is based over two days, does not state rest times, and tells the person to stick between the 12-15 reps for 4 sets. Thsi will sound very cocky and make me sound like i think i know it all, but does that sound right? It jsut seems that the teachers at school seem to not know a whole lot. Another thing dead-lifting is not allowed unless part of a specific program! WTF?


So thats my whinge about my little school gym......

EDIT1:Was doing 60Kg ATF Squats last week for 4x10. They made me feel so sick, id get to the top and feel all dizzy and lgiht headed, and still ahf 4 more to go, goota lvoe it though :)

EDIT2: Where in aus are you risk?

Built
04-09-2006, 01:49 AM
No deadlifts.

Good LORD.

You must leave there wanting to KILL someone.

karsel
04-09-2006, 02:10 AM
Dont worry im aloud to do them :)

karsel
04-10-2006, 12:43 AM
Took some pics today, will psot tomorrow

Clifford Gillmore
04-10-2006, 04:52 AM
Benn: I'm in Perth, about 20 minutes from the coast. I'm the only meat head in WA. Looking forward to seeing the pics, you seem very strong at this point in your training!

karsel
04-10-2006, 10:24 PM
Thanks Risk, we have a week off over easter so hopefully if i keep my food up i will come back stronger.

Today i did Bench ME, i've been training by bench just udner my max to get used to lifting heavy. Did 2x30 reps with 50Kg 20 minuts before training for my sport and recreation vet course.

Flat BB Bench:
90Kg x 5 (3 forced)
90Kg x 6 (4 forced)
90Kg x 5 (4 forced)
90Kg x 7 (6 forced)

By forced i mean assisted, at certain times it was mroe assist than others, im just trying to up my oen rep max and getting used to handlnig heavier weights again. Arms were numb on fourth set, feels weird when your trying to push a weight but you have no feeling...

Decline 40p DB's Bench:
10 x 40p
10 x 40p
10 x 40p

Incline 40p DB's Bench:
8 x 40p
8 x 40p
8 x 40p

Had to dismantle the bench because the school went and bought this corny one where the supports are right in the way of your ROM, so jsut took em out.

Drop set Tricep Pushdowns:
12 x 5 (it says 5 on the machine dunno wether pudns or kilos)
10 x 4
9 x 3
12 x 2

The 5,4,3,2 respresent the level it was on, ive started doing drop sets because i get more of a pain the next day which i wasnt getting. Switched things around a bit.

Drop Set BB Skull Crushers:
12 x 15Kg
8 x 10Kg
8 x 5Kg

Got taught SITRCT form with pushdowns the other day, get alot better burn. Got the digital camera back today so will but them on here when i get home. The girl who took them for me looked like Luna Park couldn't stop the smiles.

karsel
04-11-2006, 02:22 AM
Heres some photos.

karsel
04-12-2006, 12:44 AM
Went to the gym today to do back. Got there and did 50Kg Dead-Lift warm ups, my mind was far from the job (unusual for me) and i put 90Kg on the bar, did 5 reps, didn't realise how heavy i made them and did something to my lower back, have felt this before, must lower the weight next time. Form was fine, jsut too heavy and not concentrating. Another lesson learnt i spose.

So i didn;t do anymore. Wne ton to do:

Wide Grip Chin-Ups:
12 x BW
7 x 5Kg
6 x 5Kg
5 x 10Kg
4 x 10Kg

Note: First day doing weighted ones, will stick to 10Kg from now on.

One Arm DB Rows:
11 x 40p
11 x 40p
11 x 40p

Note: Did this to exhaust back pre rows, i found my bicep used to get worn out before my back, this has fixed it though.
Seated Cable Row:
10 x Lvl 9
10 x Lvl 9
10 x Lvl 9

Back is sore now, off to numb it a bit.

Overall: Basic Workout, note to self, don't go to the gym stoned. Had no CD's so worked out in silence today.

Clifford Gillmore
04-12-2006, 04:43 AM
****ing JACKED man! You look great! Super lean.

karsel
04-17-2006, 01:19 AM
Thanks bro!

Just trying to put on size for now.

karsel
04-19-2006, 01:25 AM
Omg diet has been really bad. When im not lifting i find it REALLY hard to get modivation to eat.
Going to gym in town tomorrow to do a chest, shoulder, tri workout, should be good going to a new place.

karsel
04-20-2006, 12:51 AM
Unfamiliar gym, was pretty weak.

Wider Grip Bench-Press:
10 x 50Kg
5 x 80Kg
8 x 70Kg
7 x 70Kg
6 x 70Kg

No people to spot so couldnt even go to failure.

DB Bench:

8 x 20Kg
8 x 20Kg
8 x 20Kg

Usually i finish off my chest and tri;s before i do ym shoulders but switched it around...

DB Front Raise-

10 x 7.5Kg
10 x 10Kg
10 x 10Kg
10 x 10Kg

Side DB Raises-
10 x 10Kg
10 x 10Kg
10 x 10Kg

BB Skull-Crushers -
10 x 15Kg
10 x 15Kg
10 x 25Kg

Tricep Push-Downs-
10 x 5
10 x 4
10 x 3
Note: Drop Sets

Little kids in their with about 8 dumbells scattered around them, argh. Average day, new environment, but still did well. Bench was really skinny so found it hard to balance at first, but then i realised that i ahd 20Kg on one side a 15Kg on the other...... Went alright after that, prefer my school bench though.

Built
04-20-2006, 01:24 AM
How did I miss those pix!

DAYUM! You look great!

karsel
04-20-2006, 11:29 PM
Thanks built!

Just got to put on the size now :)

karsel
04-24-2006, 12:41 AM
Today went to the same gym as last week, was good because i got my first chance to use the squat rack and 45* leg press.

Squats (in rack):

8 x Bar
8 x 50Kg Parallel
8 x 70Kg Parallel
8 x 70Kg Parallel
7 x 70Kg Parallel

God they DRILLED me, would get to the top and go all dizzy and worked up such a sweat. Asked this guy exactly how to use the 45* leg press and his like "I cant do squats their to brutal for me" to which i replied " You should mate their the best possible thing for legs you can do.

45* Leg Press:

10 x 100Kg (to get the feel)
12 x 150Kg
12 x 150Kg
12 x 150Kg

Leg Press: (some old woman was using quad extensions for about 30 reps with 1 mintue rest so i didnt bother)

10 x L11
10 x L11
10 x L11

Standing Hamstring Curls:

12 x L4
12 x L4
12 x L4
12 x L4

Felt really sick at this time, put it down to not eating enoguh before workout or the fact i was absolutely drilling my legs, but it was in my guts....

WIDE Grip Chins:

5 x BW
5 x BW

Pull-Ups:

8 x BW
8 x BW

Wasnt training back but just did them while i was waiting for my pick up.

Comments: Decent workout, could've gone a bit harder, but was lacking energy and was feeling sick in guts, but still feel i hit them well. For some reason my right testicle is hurting...... duno why, but didnt hurt before i went to the gym.

Another legs day done :)

Clifford Gillmore
04-24-2006, 06:31 AM
Nice session. I would swap out the standing leg curls for good mornings or RDLs.

karsel
04-25-2006, 10:01 PM
Chest, Tri's

Bench:
50Kg x 8
70Kg x 6
80Kg x 5
90Kg x 2 Wrist hurt so wrapped tape around it tightly
95Kg x 2 WOW! PR
97.5Kg x 1 PR
100Kg x 1 Just didnt get it, will next week >:)

Dips (wide):
BW x 10
BW x 10
BW x 8

Decline DB Bench:
20Kg DB's x 10
20Kg DB's x 10
20Kg DB's x 10

BB Skull-Crushers:
8 x 50p
6 x 50p
5 x 50p

Comments: Awesome day with bench, i think the week off over easter must have helped out because i only jsut got 92.5 2 weeks ago. Aim for 100 next week. Also will add weight to dips. Didn;t go too hard on other exercises, ran out of time, cant wait to get P's and go to a new gym after school.


-Risk: Will try them next leg day, thanx for advice

KevinStarke
04-25-2006, 10:04 PM
Congrats on the PR's man! Strong benching.

karsel
04-26-2006, 05:17 AM
Thanks kev, cant wait to hit 100 next week its been my aim since i first started lifting last year, i remember the year 12 i was training with was aiming for it towards end of last year and i thought it was really heavy.... funny how things change.

karsel
04-26-2006, 07:31 PM
Was sitting in the school lounge yesterday eating my baked beans and toast and talking to a friend. Her friend was sitting there and pokes that little muscle near your elbow that pops out near your fore-arms and goes "do you work-out?" love when people say that. Off to gym to do back

KevinStarke
04-26-2006, 07:34 PM
Yah comments like that are nice till someone says something along the lines of, "do you workout all the time to compensate for being so short?" to which I respond with a swift karate chop to the neck...

true story.. minus the karate chop.

YoBrickWall
04-26-2006, 07:54 PM
nice workout ya have here.. i hate skulls and dropped them this week

YBW

karsel
04-26-2006, 10:13 PM
Got out of gym an hour ago today was Back:

Dead-Lifts (Conventional):
60Kg x 8
80Kg x 8
90Kg x 8
95Kg x 6
95Kg x 8

Stuffed back a fortnight ago so just figuring out what i will rep on, will stick to 95Kg for 6-8 reps. Finally feel i have solid form on these

Chin-Ups:
BW+5 x 6
BW+5 x 6
BW+5 x 4

Doing proper form now all the way down and as wide as can go, will add another set

One Arm DB Rows:
40p x 10
40p x 10
40p x 10
40p x 10

Seated Cable Rows:
L9 x 10
L9 x 10
L9 x 10

Seated DB Military Press:
40p's x 10
40p's x 10
40ps' x 10
40p's x 10

Side Lateral DB Raise:
15p's x 12
15p's x 12
15p's x 12

Ran out of time and had to go to class, would have done a set of front db raises.

Overall: Good workout, need to push harder though, gota ahrdcore burn in left delt wen doing side raises.


Kev: Haha, never had that problem, but they'd jsut be jealous of ya

YBW: Thanks man, i lvoe skulls prob get most burn in my tris apart from strict dropset push-downs

KevinStarke
04-27-2006, 07:55 AM
Lotta volume there man... damn people and your kg's...

karsel
04-28-2006, 08:58 PM
Legs -

Squat (paralel)
8 x 50Kg
8 x 70Kg
8 x 80Kg
1 x 97.5Kg
1 x 105Kg (PR)
1 x 110kg (PR)

I know that wasnt set out very well but deicded to max half way through because i hadn't for ages. Went just below parlel had someone giving me command for when i hit it. Really need squat rack. Lower back was stil, a bit stiff from DL's other day.

SL-DL -
45Kg x 8
45Kg x 8
45Kg x 8
45Kg x 8

First time doing SLDL, will keep in and switch with GM's.

Leg Extensions -
all x 10
all x 10
all x 10

Our leg extension has **** all weight on it so just use whole weight and go slow and fast up and down at the top of the movement which drills them.


Needed to do calf raises and maybe some lunges but was dragged off to class.

SkinnySadMan
04-28-2006, 11:38 PM
Great Job Setting the squat PR!

BTW - I too, tend to under-eat on rest days. I try to make it up by eating more before I sleep. Heard it's bad though.

karsel
04-29-2006, 01:41 AM
Thanks man, will max out in squat rack next time so i can actually go to failure, but it took me a good effort to get up 110. going to start working legs on tuesday and friday then back thursday chest wednesday since my legs are lacking.

Clifford Gillmore
04-29-2006, 01:49 AM
Lotta volume there man... damn people and your kg's...


Heh, I convert them to be nice too people like you :)



Nice sessions Karsel, deads looking solid.

brickt.
04-29-2006, 02:22 AM
Lotta volume there man... damn people and your kg's...

Backoff Commie! outnumber

Saggas
04-29-2006, 02:35 AM
mate.. i didn't bother reading through everything all i have to say is..
im also from hobart, what gym you train at?

Clifford Gillmore
04-29-2006, 02:37 AM
4 Australians post in a row. I think the world is going to implode or something.

Saggas
04-29-2006, 02:42 AM
haha.

karsel
04-29-2006, 05:44 AM
I go to hobart college and train up there. You?

karsel
05-01-2006, 12:45 AM
So pissed off, jsut failed my provisional driving test, was relying on that to go to another gym on leg days and being able to get around in general. Cant wait to get in gym tomorrow and punish my legs for my stupidity >=)

Clifford Gillmore
05-01-2006, 06:30 AM
Getting P plates is a bitch of thing nowadays, better luck next time!

karsel
05-01-2006, 10:31 PM
Legs -

Squat (parallel)
50Kg x 8
70Kg x 8
80Kg x 8
90Kg x 5
100Kg x 2
60Kg x 10 (ATF)

Need to keep squatting at around 85Kg for 4 sets. Could have done one or two mroe on 100 but form was lacking and im still scared of not bailing from under the bar properly since theres no squat rack.

SLDL - First time doing these

40Kg x 10
50Kg x 10
50Kg x 10

Went to go do GM's but felt it was too mcuh inmy back due to squats. So did SLDL's instead because they were hitting my hammies and thats what i was after.

Quad extensions -
ALL x 10
ALL x 10 slooooooow
ALL x 10
ALL x 10 slooooooow

Standing Leg Curl -
LVL4 x 10
LVL4 x 10
LVL4 x 8

Calve Raises in smith machine -
ALL + 40Kg x 8
ALL + 40Kg x 8
ALL + 40Kg x 8

BURNING!

Overall: Good day hammies, lower back and calves burning, workout went for about 70 minutes, good day. Need to stabilise weight and reps for certain exercises.

Risk10k: Yer i know man they make it so much mroe complicated than driving really is, im sure i'll get them next time (2 month que)

karsel
05-02-2006, 10:25 PM
Chest, Tri's -

Bench:
60Kg x 8
90Kg x 4
95Kg x 3 (PR)
100Kg x 1 (Bench PR)
102.5Kg x 1 MISS
80Kg x 6
Been aiming for that 100 since i stared training, stoked.

Close Grip Bench (5" gap)
55Kg x 10
55Kg x 8 (changed grip to about 7-8" cause wrist pain was really bad)
55Kg x 8

Dips (wide):
BW x 8 (easy)
BW+5Kg x 8
BW + 10Kg x 6
BW + 10Kg x 6

Will keep BW +10Kg from now, felt strong.

Decline DB Press:
20Kg x 8 (each db weighs 20kg btw)
20Kg x 8
20Kg x 8
20Kg x 7

Comments: I thought id just try a bit lower volume than usual and see how i go, plus i felt kinda obligated to go over and liscen to this guy that came in about this comp coming up.


At this point a guy called Chris Chugg came in who used to a body-builder and olympic lifter, he teaches at a school close to me now. He is running a "Schools Atheltic Physique Comp" tht i mentioned earlier on in my journal. He came in to see who was interested and give a few tips on how it will eb run and poses. He seemed really keen for me to enter, but i decided not to because i don't really want to compete, and if i do it will be later on in my lifting career when im more comfortable. Seemed really disapointed but oh well, i think they are runnign really short on competitors cause theirs not a whole lot of interest in body-building around tassie.

karsel
05-04-2006, 02:35 AM
Back, Shoulders, Biceps -

Chin-Ups:
BW+5 x 5
BW+5 x 6
BW+5 x 5
BW+5 x 5
Done just above arms being fully locked down the bottom.

Bent-Over BB Rows:
20Kg x 10 (get form)
35Kg x 10
35Kg x 10
35Kg x 12
First time doing these

Seated Cable Rows:
L9 x 12
L9 x 12
L9 x 12
L9 x 14
Strict form, up to L10 next week

DB Shoulder Press:
40p's x 10
40p's x 10
40p's x 8

Front DB Raise:
10p's x 12
15p's x 10
15p's x 10

Side Lateral DB raise:
20p's x 10
20p's x 10
20p's x 10
20p's x 10

BB Shrug:
80Kg x 10
80Kg x 10
80Kg x 10
Need to find some more upper traps, upright rows hit them for me too

BB Curls:
25Kg x 10
25Kg x 8/3 asst
25Kg x 8/4 asst
Put weight down, was in lots of pain on assisted ones.

Overall: Little sleep night before (usually have 10 hours got about 7), and no breakfast so was buggered after workout. I know theres LOTS of volume there, and i was in there for 90-110 minutes, but was just in the mood where i don't want to leave. Usually my workotus never go over an hour.

Have decided i will go in that comp, a couple of mates from school are going so should be a bit of fun. Weighed in at 77.5 Kg after my workout with jsut my boxer shorts on.

Clifford Gillmore
05-04-2006, 07:22 AM
Your accessory exercises are stronger than mine man, and we're about the same weight now. You need to get up earlier to get some more food in man!

KevinStarke
05-04-2006, 07:25 AM
Daaaaaaaaamn thats high volume right there, strong workout.

karsel
05-05-2006, 02:09 AM
Friday = legs

atf squats -

60Kg x 10
60Kg x 10
60Kg x 10
60Kg x 10

Should have gone heavier but was concentrating on form and depth, will next week.

GM's:
40Kg x 10
40Kg x 10
50Kg x 10
50Kg x 6
i read kevins GM thread and followed all instructions, was going perfect on last set i just couldnt seem to have it resting on my upperback/shoulders right, it was either too clsoe to my neck or not sitting on my back right, need to go lighter and practice form more.

Quad Extensions:
all x 10
all x 10
all x 10
All these reps were on really slowly, the seated quad extension thing has **** all weight on it so just have to go really slowly to get a good burn. But made a litle scheme where on the 2nd and 3rd set i would do fast pumps at the top for eack rep (eg 1st rep 1 pump, 2nd rep 2 pumps etc.). I found that made them burn awesome, its good getting back that feeling where your leg might give way so you have to use the rail to hobble down.

Smith Squat:
all+20Kg x 10
all+20Kg x 10
all+20Kg x 10
This is the squat machine where your shoulders push ups against the pads and the weight is infront of you, right? Ours is light so i put 10Kg on each handle. Since my quads were burning already i thought id do squatting the easy way and hammer them.

Overall: Short and sweet,

Risk:Yeah still gotta catch up to your compounds though. I usually do but had company. Getting 9 hours per night normally

Kevin: Thanks, i feel good today though

Body measurements:
Chest: 43" inhaled & tensed 40" relaxed
Arms: 14.5" tensed, 13" untensed
Legs: 23" tensed (chicken legs)
Waist: 33.5" (just under belly button?)
Shoulders: 48.5"

not sure wether your ment to measure when your tensed or relaxed?

SkinnySadMan
05-07-2006, 07:44 PM
Nice ATF squats, I recently just started doing them, and I'm having trouble keeping my lower back straight.

Clifford Gillmore
05-08-2006, 04:54 AM
You'll get used to the GMs man, try them in the smith machine to get the bar placement all good. Nice shorter session man!

karsel
05-08-2006, 09:42 PM
Legs:

ATF Squat:
50kg x 8
70Kg x 8
70Kg x 8
70Kg x 8
70Kg x 8

Straight Legged GM's:
35Kg x 8
40Kg x 8
40Kg x 8
40Kg x 8
I find when i do them straight legged i hit my hammies more and less strain is on my lower back which is what i want

Quad Extensions:
ALL x 8 (kicks at top for each rep like last week)
ALL x 10 (had someone just put their leg on lever to weight it down, then 5 at end with just all weights then hold for 10 seconds and the top)
ALL x 8 (as above)

Calf raises in squat machine:
ALL + 40Kg x 8
ALL + 40Kg x 8

Short and sweet.

Saggas
05-08-2006, 10:55 PM
hey man, your goal: get huge :P you got a goal weight in mind? or what?

karsel
05-09-2006, 12:34 AM
im not really sure, but id like to be 200 pound by the end of the year. i just want to keep growing until im satisfied with my size...if there is such a size.

Clifford Gillmore
05-09-2006, 04:40 AM
You gotta bend your legs on the GMS man! Just like RDLS, just a slight bend.

karsel
05-10-2006, 02:53 AM
Chest, Tri's, Shoulders

Bench:
8 x 60Kg
8 x 80Kg (too heavy)
8 x 75Kg
8 x 75Kg
10 x 77.5Kg (2 assisted)

Dips:
BW+10 x 8
BW+10 x 8
BW+10 x 8

Decline DB Bench:
10 x 40p's
12 x 40p's
12 x 40p's

Seated DB Military Press:
10 x 40p's
10 x 40p's
6 x 40p's

Front DB Raise:
15p's x 10
15p's x 10
15p's x 10

Side DB Raise:
12 x 20p's
12 x 20p's
12 x 20p's, 10 x 15p's, 10 x 10p's (no rest between weights)

Skull Crushers and Tricep Push-Downs (alternated with no rest)
15kg x 12
L4 x 10
15Kg x 10
L4 x 8, L3 x 3
15Kg x 8
L4 x 5, L3 x 6

SLEEP: 11 hours (awesome)

Meal1:High Protein Muesli, 4 Egg whites, 1 coffee
Meal2 (post workout): Protein Shake
Meal3: Chilli Con carnie (rice, beans and mince)
Meal4: Protein Shake
Meal 5: Steak Pie and Carrots
Meal 6: 1Litre of Milk and 100g of cheese

Mixed it up a bit with side raises and skull crushers/push-downs. Fair bit of volume in there but i give my tris, chest and shoulders a full week so i should be fine right? was in the gym for 90 minutes, i know it should be less than 70 but i love it too much. Food was a bit out of wack because i dont get up until 8 on thursdays, have started posting sleep and diet for the day. was talking to a skinny guy in the gym today and the silly bugger had a shocking routine. He thought one arm DB rows worked your tri's so i told him to do them on hsi back day after chin-ups and dead-lifts. He also had his seated row before his dead-lifts, so i told him to always have his compound lifts first. Feels good helping people :). Progress is coming along nicely, had a awesome pump when i left the gym today and felt like the hulk. Stopped my creatine cycle last week too. Will resume in one month after my comp. Weighed in at 81Kg today with all ym clothes on after my workout, need to buy my own scales so i can measure in the morning.

Risk10k: K man will from now on, thanx.

karsel
05-11-2006, 01:10 AM
Back:

Dead-Lifts:
70Kg x 8
85Kg x 8
85Kg x 8
85Kg x 8
85Kg x 8

Wide Grin Chins:
BW x 8
BW x 7
BW x 6
Going down to arms are fully extended now so will wait till i can get a few more solid reps in before i go back to weighted ones.

1 Arm DB Row:
40p's x 10
40p's x 10
40p's x 10

Simple day, went for 40 minutes. Chest i aching (good way) from yesterday, deep Dips and when i DB Bench i lower them as much as possible.

Sleep: 11 Hours

Meal 1: High Protein Muesli, 4 egg whites, 1 glass orange juice, 1 glass coffee
Meal 2: Protein Shake
Meal 3: 750ml Milk (weak)
Meal 4: Big bit of pie
Meal 5: Protein shake
Meal 6: 1L Milk and cheese
Need to figure out a routine on the days i have a free class because the times stuff up my normal routine.

Clifford Gillmore
05-11-2006, 08:16 AM
Nice session man. You anywhere near Beaconsfield?

karsel
05-14-2006, 01:40 AM
On Friday just did biceps quickly:
Preacher BB Curls
30Kg x 8
30Kg x 8
30Kg x 7

DB Concentration Curls:
20p x 10
20p x 9
20p x 8

I hate biceps. Yer i do risk and one of the miners was my father, true life! Nah man tassie isnt THAT small, i live 10 minutes out of hobart, right near the airport. Beaconsfield is up the north-west near launcestion and devonport.

karsel
05-21-2006, 01:47 AM
Argh, been slacking off with this journal lately. Have still been going gym , getting lots of sleep and food. Will start posting routines again this week.

Clifford Gillmore
05-21-2006, 07:52 AM
Nice nice curling.

karsel
05-24-2006, 12:49 AM
Got 102.5Kg on bench today, just stuck half-way up with 105. Busy applying for full-time work lately, gonig to interviews etc.

karsel
05-26-2006, 12:56 AM
Went int hat bodybuilding/physique comp, there were only 8 guys, all around my age, i came 2nd which i was really stoked with because i was only expecting about 3rd or 4th, it was a great experience too. Will help me lots in getting ready for the state comp.

karsel
05-31-2006, 12:55 AM
Did 6 sets of ATF squats with 60Kg yesterday ranging from 8-14 reps, then did some SLDL with 60Kg off a 7" box, legs are sore today.

Built
05-31-2006, 01:33 AM
Why do you do the SLDLs off a box, karsel?

karsel
06-06-2006, 05:26 AM
i find they hit my hammies better than GM's, and theres no machines that hit my hammies veri well. I have a feeling im gonig to be told SLDL don;t hit your hammies....

KevinStarke
06-06-2006, 09:22 AM
I know alot of guys who do SLDL's off a box, more stretch.

karsel
06-06-2006, 04:39 PM
^Thats why, doesnt hit ym hammies enough when i do then flat, and if i up the weight it jsut hits my lower back which my dead-lifts have already done

Clifford Gillmore
06-06-2006, 05:13 PM
Excellent benching man! 2 plates with a bit of change is awesome!

karsel
06-13-2006, 07:51 AM
Thanks dude.

SOCCEROOS WON AGAINST JAPAN!!!

On 2 weeks holiday so taking that time off the gym. Got work placement at a gym next week, so that should be good.

karsel
06-20-2006, 05:12 AM
Back:

Dead-Lift
80Kg x 12
100Kg x 8
100Kg x 8
100Kg x 8

Wide Grip Chin-Ups:
BW x 8
BW x 8
BW x 7

Seated Lat Pull-Down:
Lvl 8 x 10
Lvl 10 x 8
Lvl 10 x 8
Lvl 10 x 8

Seated Row:
Lvl 10 x 10
Lvl 10 x 10
Lvl 10 x 10
Lvl 10 x 10

karsel
06-21-2006, 07:05 AM
Lower back was really sore from yesterday so did tri's and biceps because didnt wanna squat after doing lower back yesterday.

Lying Eazy-Curl Triceps Extensions:
30Kg x 8
30Kg x 8
30Kg x 8
30Kg x 8

Felt heavy out got through them, just.

Tricep Push-Downs:
Lvl 6 x 8
Lvl 6 x 8
Lvl 6 x 8
Lvl 6 x 8

Struggled to keep elbows tucked in on some reps.

BB Preacher Curls:
20Kg x 12
20Kg x 12
20Kg x 12

Very slow on the eccentric phase, will put up weight next week, did these with perfect form.

DB Hammer-Curls:
20p (each) x 10
20p (each) x 10
20p (each) x 10
20p (each) x 10


Will hit shoulders, traps and abs tomorrow then do legs on friday, loving being back in the gym.


I was just sutfifng round on webcam taking some pics and gota laugh out of how deciving this pic is of my arms. My forearms look small because of the angle which makes my arm look bigger.

SkinnySadMan
06-23-2006, 10:21 PM
Your arms are damn ripped man...and big to :D

SkinnySadMan
06-23-2006, 11:49 PM
Heres some photos.

Man i just noticed this and your fooking ripped/lookin big !!

karsel
06-24-2006, 06:39 AM
Thanks man, still got about about another 35-40p, without ft to my dieal body-weight. Cant wait to go ona cut n see how i like.

karsel
06-24-2006, 06:58 AM
Goals:

90Kg / 198 pound Bodyweight - 31st December 2006 (currently 78Kg)
125Kg / 275 pound Benchpress - 31st December 2006 (currently 102.5Kg)
150Kg / 330 pound Squat- 31st December 2006 (currently 115Kg)
160Kg / 352 pound Deadlift - 31st December 2006 (currently 135Kg)
1st place in state teenage bodybuilding competition in September 2007
Attempt to get any state record for teen in powerlifting.

karsel
07-06-2006, 03:14 AM
Got 150Kg on my deadlift yesterday

karsel
07-11-2006, 03:00 AM
Hay guys havent been updating this space very mcuh anymore, i will psot measurements, lifts and photos as time goes on. Im really happy with ym progress so far.

I was repping with 3 sets of 8 reps with 120Kg on Deads today.

Ive been trying to learn to do lat-spreads properly so heres a pic taken today.

Currently Lifts:
Bench - 102.5Kg
Deadlift - 150Kg
Squat - 115Kg

Weight: 75Kg

karsel
07-13-2006, 04:35 AM
Shoulders, Biceps, Traps

Military-Press:
88p x 10
88p x 10
88p x 8

Could only make 8 so i used my legs to psuh out 3 more

Side DB Laterals:
20p x 12
20p x 12
20p x 12

Front DB Raises:
20p x 8
20p x 8
20p x 8

Curls on Machine (somethign different)
lvl3 x 10
lvl3 x 10
lvl4 x 10

Won;t bother with that again, sticking to preachers

Hammer-Curls:
15p x 10
15p x 10
15p x 10

Shrugs:
176p x 12
176p x 12
176p x 12

Need to go heavier